52 cards on the deck, one card per minute.

WOD:

Barbell Cycling :

5 rounds with the chosen weight

3x TnG Deadlift
3x Hang Clean
3x Front Squat

FINISHER :

TABATA

Hollow hold
Superman Hold

Row
nosta rauhallisesti intensiteetti 70% (syke)
tämän jälkeen kevennä niin, että intensiteetti laskee 55% (syke)
jonka jälkeen nostat intensiteetin taas 70%

Emom 20
Power clean + 2xjerk

WOD:

TRIPLE TABATA

1.

Jumping Lunges
Sit Up
Rest 2 min

Deadlift
Pull Up
Rest 2 min

KBS
TTB

SKILL :

3 rounds of :
Ring Support (top) hold - 10-30sec
Chin over Pull Up Bar hold - 10-30 sec
Bottom of the rings hold - 10-30sec
Air Squat (parallel) hold - 30-60sec

THEN

2 rounds of :

Pull up - 2020 tempo ( up to 40 sec )
Dips - 2020 tempo ( up to 40 sec ) ( ring or box )
Air Squat 2020 tempo 1 min

WOD :

7 RFT:

7x Power clean
7x Thruster
7x BF Burpee

RX: 45/30
SC1: 35/22,5
SC2: 20/15

For Time

Row 500m before each round

• 10/8/6/4/2 Power snatch 40kg
• 5/4/3/5/1 Legless Ropeclimb
• 10/8/6/4/2 HSPU

25-30 min OTM:

*30 sec underhand grip hang
*30 sec bridge hold
*3-5 skin the cat
*20+20 sec side plank hold
*20 hip thrust with a band

1. Clean Pull Under from Extension

   • 4x5 (Empty bar / light weight)

2. Clean Pull + Power Clean + Clean

   • 1+1+1 - Every 0:45 x 10 Rounds - 60-70%

3. Clean

   • 1 rep - Every 1:00 x 15 Rounds - 70% +

Score is 1st clean and 15th clean on part 3

• For Time:
GHD Sit Ups 30 reps
Handstand Walk 30 m
Legless Rope Climb 7 reps
GHD Sit Ups 30 reps
Handstand Walk 20 m
Legless Rope Climb 5 reps
GHD Sit Ups 30 reps
Handstand Walk 10 m
Legless Rope Climb 3 reps